Be Bio Fit

WHAT IS BETTER FOR YOU? WHEY Isolate VS Hydrolysate . By Coach Ondrej Leipert... Whey ISOLATE: fast absorption (no lactose) Glycomacropeptide (GMP) is a milk-derived bioactive peptide, which boosts the immune system Appetite and cravings control ================================ Whey Hydrolysate faster absorbing than ISO (but studies showed minimal difference of muscle gain between ISO and HYDRO) Worse taste profile (bitter taste) More expensive Doesn’t boost our immune system as ISO So for winner is: WHEY ISOLATE Lastly, also ppl. using ISO for heart disease, preventing dental cavities, gout, infant development, liver disease, phenylketonuria, mental conditions, and weight loss.

INTERMITTENT FASTING WITHOUT HUNGER??? answer is YES You guys enjoy this article. Coach Ondrej Leipert... Fasting mimicking diet: Get the BENEFITS OF FASTING & STILL EAT FOOD. Fasting mimicking diet is a revolutionary way to prolong fasting benefits that allows you to eat but still get the benefits of fasting such as: Detox (Autophagy is when your body up regulates recycling, cleanup and immune function to prevent you from cancer. Strong immune system can protect you from diseases such viruses) weight loss ( very powerful tool without having hunger) improve insulin sensitivity (lower blood sugar, lower triglycerides, decreases inflammation (metabolic syndrome) lower blood pressure . mTOR, ampk, insulin balance ( super important) DIET SCHEME: For every Month we do for 5 days For 5 days: 800 kcal per day macros: P: 18g, C: 25g, F: 70g per day After 5 days you have to move back to your original diet and repeat it next Month key thing is very low protein ( athletes, no worries - during 5 days you will NOT loss any muscle due high level growth hormone and your healthy cells will eat your damaged cells) Higher fats are important for million things such hormone balance (especially ladies for ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) PLUS Good mood ( regeneration of pituitary gland) My brainstorms when I’m writing my articles ( Fat % and depress would be my next post) Lastly SUPPLEMENTS to boost your detox (Autophagy) coffee (black), green tea , curcumin, anthocyanin (blueberries, strawberries , grapes ), carnosine etc.

Hey guys, as former chef for Czech government, I LOVE to cook. Tasty and healthy. Today I will show you one dangerous chemical, which can be created in our food during cooking. Glycotoxins (AGEs) ... Dietary advanced glycation end products (dAGEs) are known to contribute to increased oxidant stress and inflammation, which are linked to the recent epidemics of diabetes (Type 1,2,3) and cardiovascular disease. AGEs are created through a nonenzymatic reaction between reducing sugars and free amino groups of proteins and lipids. So how to avoid this dangerous reaction in our food? Here I created few tips: DO marinade your meat ( low or acidic pH arrests AGE development in cooked meat, use lemon juice or vinegar solution least 1 hr prior cooking) use moist heat, using shorter cooking times, cooking at lower temperatures use leaner meats DON’T don’t use sugar/maple syrup/honey for your BBQ (I know, this’s hard one, you can just reduce intake and marinaded it. don’t use butter for frying (scrambled eggs prepared with a cooking spray or oil had ~50% to 75% less dAGEs than if cooked with butter) don’t use too high (and too often) temperature This few steps help you keep you blood sugar and cardiovascular system healthy. Have a great day . Coach Ondrej Leipert

Is bad boy LDL Cholesterol really bad? When it comes to heart disease risk, the LDL lipoproteins are the most important. But the picture is much more complicated than simply "LDL = bad."... There are subtypes of LDL, mainly depending on the size. Their size is often classified as either "small, dense LDL" or "Large LDL" Studies show that people who have mostly small particles, called Pattern B, have up to a three times greater risk than people with mostly large particles, called Pattern A. Beside balanced healthy diet and optimal physical activities, here I want to show you guys few non traditional (and very interesting) ways to improve your cholesterol and prevent cardiovascular diseases. Reduce inflammation (low CRP and fibrinogen markers) - Coenzyme Q10 (especially if you’re taking statin drugs) - Vit E, C, carotenoids, selenium, and zinc combo (decreases CRP) - Natto (traditional Japanese food) aka fermented soy. Fibrinogen rises every decade of our life which makes the blood thicker. Beside lowering inflammation, Natto food can also reduce blood prrssure - Niacin can decrease both inflammation markers Healthy mitochondria Mitochondrial dysfunction may play an important role in the development of atherosclerosis - CoQ10 300mg/day from supplement or natural food sources like fatty fish, red meat, lentils, spinach, broccoli and strawberries - Alpha-lipoic acid 600mg/day from supplement or natural food sources like (note in food very low) spinach, broccoli, red meat and liver. - Acetyl-L-carnitine 500-2000mg/day fro, supplement or natural food sources like grass few beef, chicken, kefir and fish - Vit E 200-400 iu/day from supplement or natural food sources like eggs, almonds, hazelnuts, sunflower seeds, spinach and avocado - Glutathione 50-600mg/day from natural food sources/precursors like cabbage, Brussels sprouts and cauliflower. Also Whey protein or l-cysteine precursor - Superoxide dismutase 250-500mg/day from natural sources like broccoli or cabbage and supplement - Hot and cold shower daily (increase mitochondrial sensitivity) Nitric oxide level Maintaining optimal levels of nitric oxide is crucial for the health of cardiovascular system - add l-citrulline and beetroot or beetroot juice Good quality/quantity of sleep - feel free to read my previous article about sleep Thank you so much for attention and here last trick how to block atherogenesis and formation of plaques. - add Vit A , B, C, D, E and tetrahydrobiopterin (BH4)

mTOR - Longevity or muscle gain? Do you wanna live longer or build and maintain muscle whole life? Coach Ondrej and here is my solution. For ppl. who doesn’t know, what’s mTOR.... The main action of mTOR is protein synthesis regulator and important in many functions of the brain (synaptic plasticity, memory etc.) Low mTOR cause muscle loss, which reduces longevity. High mTOR activity can promote cancer, cuz stops autophagy from removing cancer calls. Optimum level of mTOR is essential for build and maintain the muscle tissue. When we get older, we will be losing muscle due sarcopenia, testosterone and growth hormone reduction and resistance to anabolic responses. So muscle building would be harder. But maintain the muscle mass is important for longevity. So too much mTOR or too little can be dangerous. We have to find sweet spot for optimum muscle mass and longevity. How to lower mTOR? lover insulin (keto) caloric restriction intermittent fasting curcumin anthocyanin (blueberries, strawberries, grapes) carnosine How to optimally simul mTOR? enough weight exercises optimum amount of protein (except post workout- don’t combine protein + simply carbs/sugar cuz it boosts mTOR too much - witch block cells recycling) Bottom line: So what we should do? In my opinion we should be cycled: Low mTOR (IF, keto, curcumin) AND Optimal mTOR (exercise, more complex carbohydrates, eat more often) Basically ideal for muscle building phase and after the cutting phase.